Day 245: CF Armoury: Transport 2 Med Balls for 1000 meters; WOD: 18 Min EMOM: Strict Shoulder Press, DU, Rope Climb

Tuesday; August 11, 2015 [after 8 am class] @ Crossfit Armoury

:0-10

Dynamic Warm-up

Warm-Up:

Dynamic Warm-up
Medicine Ball Walk-Through


:10-28
Conditioning:

Transport 2 Medicine Balls for 1 Km (1000 meters)


:33-38
WOD Warm-Up:  

10 Shoulder Press
 - Load Bar
50 Double Unders
Rope Climb


:38-56
WOD:  

18 Minute EMOM
Minute 1:  AMRAP Shoulder Press
Minute 2:  Double Unders
Minute 3:  1 - 2  Rope Climbs


Today's Coach:  Jason

My Thoughts:

Warm-Up;
A series of Dynamic Warm-ups, which included high knees, skips, heel walks, bunny hops, walking lunges,  backward skips, butt kicks.  There may had a been a few more but I barely remember them.. Coach Jason went over the Medicine Ball Walk-through.  He mentioned that we will be started in the front of the building and we would be "transporting" the TWO Medicine ball around the block.  It works out to be 1000 meters.

CONDITIONING;
Well, there is just no easy way to transport/carry two medicine balls correctly.  No matter what the weight is.  It's uncomfortable to run with and at some point; you will hit muscle fatigue holding it.   I'm sure there were some awkward stares by people who drove by us as the class ran by.   I ran initially for about 50 meters and then walked  900 meters.  Clem and I ended up walking the bulk of the way.  I had to stop around the 600 meter mark as I had to rest my arms.  And then Clem stopped a few hundred meter at one of those electric utility boxes.    As we rounded the corner, I couldn't stop laughing as I attempted to sprint by Clem.  Clem was not prepared for my sudden burst of speed (not!)  Clem was able to catch up, pass and then kept the lead (even if it was by only two strides).   It was only the last 25 - 30 meters.  I must remind myself not to have the giggles near the finish line of any event.   Never celebrate early as that will always get you in the end.

I pressed the start on my FitBit Surge before we actually started.
My actual time:  11 minutes and 39 seconds

WOD Warm-up;
Loaded up the weight with 65 lbs and the later up it to 75 lbs.  Initially, I was trying to decide what weight was good to do with it being 6 rounds and the fact that it's going to be shoulder intensive.   I've already felt a mild ache in my shoulders and arms after the Conditioning component.  I asked for some feedback with Coach Jason.   He suggested the 75 lb.
Grabbed my Rx rope and did a few skips and then move to get the Climbing rope into place.   Coach Jason wanted to see how my Rope Climbing was from the ground.  I'm still working on this, thus it's just from the ground and not the actual climb.   I cranked off my first rope climb with my knees bent as it was getting easier.   Coach Jason said it looked good, but now wants me to do the same thing but keeping my legs straight.  I tried that and that was significantly harder.    (in the back of my mind; I'm trying really really hard not to think that when the time comes to actual rope climbing; it will be easier).   We all have to start somewhere and I am glad that the Rope climbing; there is actual scaling and work to help you move to an actual climb!  [remember, I have  body shape of a Kangaroo.  And we all know Kangroos can't climb]

WOD;

An 18 minute EMOM translate into 6 Rounds,  each minute for 3 of those minutes are different movements.  There is no rest between each movement.  All fun!!!  Coach Jason suggested that we do the first minute of each movement to set ourselves up with a benchmark and aim for that for each of the minute afterwards.    A good strategy which later would prove difficult to achieve.   But still a goal to work toward.  Coach Jason suggested that we work on our technique and skills instead of worry about the total number of reps.
The first Six minutes was fairly good and require moderate effort.   The next six minute required a lot more effort and I really started to feel it in my shoulders, especially with the Strict Shoulder Press.  By this point, the number of reps that I was able to achieve compared to my first minute had dropped by half.  Switching to Double Under (or my attempts to do double unders) required a few extra seconds to catch my breath between the change up.   Rope Climb; performing two was doable.   However, attempting to do three was restricted by my lack of hand strength (climbing) or just lack of everything (oxygen, arm muscle fatigue).  The last 6 minutes was partially a mental challenge and the ability to force one body to push through when muscle fatigue had settled in and started to camp out in my body.   I don't recall how I managed to get through it all, but I did.  
Some personal reflection on this wod; I need to work on my endurance!

Misc:

Tuesday; August 11, 2015 [final results] @ Crossfit Armoury

Extra credit; also known as extra programming for the likes.   In case you find that the WOD was not enough, or you are looking on increasing your skills, strength for an upcoming competition.  This little nugget is the thing for you!   Coaches are on-site and can be asked for assistance if there is a movement you don't understand.  They will also provide some guidance if you are doing it wrong.
Usually, the extra credit is performed after the class.   And more than likely, there will be others from the class who will want to do it.   This is definitely another way to get to know the other members at your box.

Work up to a HEAVY 2 RM Hang Power Snatch

Remember to stay consistent in your training and tackle one WOD at a time!!